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Team Firebrick
Daniel Duclos
Half Marathon training, Week 8, day 27: 10 min warm up, 25 min @ Z3, 10 min cool down. Rainy and grey, but not particularly cold. Saw a boat being removed from the Amstel.
Notable (as of the date of this run)
- was fastest 4mi ever
- was fastest 7k ever
- was fastest finish in a month
Fastest 4 mile runs
- 8:38/mi144bpm19/05/21
- 9:42/mi148bpm20/04/21
- 9:42/mi153bpm11/03/21
- 10:03/mi131bpm6/10/20
- 10:14/mi145bpm10/11/20
- 10:19/mi158bpm19/05/20
- 10:21/mi167bpm16/06/20
- 10:24/mi152bpm3/01/20
- 10:34/mi155bpm13/01/20
- 10:37/mi141bpm25/11/20
- 10:38/mi142bpm13/10/20
- 10:41/mi152bpm14/07/20
- 10:47/mi153bpm25/02/20
- 10:52/mi159bpm18/05/19
- 11:00/mi161bpm12/05/19
- 11:01/mi131bpm3/11/20
- 11:07/mi165bpm25/12/19
- 11:14/mi154bpm17/02/20
- 11:17/mi136bpm20/01/20
- 11:18/mi154bpm15/02/19
- 11:20/mi168bpm13/01/19
- 11:33/mi123bpm4/07/21
- 11:33/mi163bpm27/12/18
- 11:38/mi131bpm30/08/20
- 11:38/mi131bpm5/06/20
- 11:43/mi135bpm4/08/20
- 11:44/mi141bpm14/05/20
- 11:46/mi134bpm11/05/20
- 11:48/mi123bpm2/12/20
- 11:50/mi122bpm6/11/20
Last 180 days
Last 365 days
Last 730 days
When
Friday
3 Jan
3 Jan
48 °F
93% rh
33 °F
3 Jan
Friday
Total distance
4.35miles
Elapsed time
45:16
10:54AM - 11:41AM
Average pace
10:24minutes per mile
Trailing 90 day SPI comparison
Performance index
405
Estimated finish
4:22:00
5k
pace variability
9%
Nth longest run
miles
Nth fastest (for a similar distance)
pace
Average speed
5.77mph
Calories
586
Food equivalent
6" Veggie Lover's Pizza
Average heart rate
152bpm
60 - 173bpm
Average cadence
160spm
16 - 174spm